WEEK OF 12.11.23
**Save the date**
**On 12.11.23 starting at 4:30pm there will be FREE PT SCREENINGS done by Dr. Dan Luczka, PT, DPT, OCS of InstaCare Physical Therapy. Register for a time using the link below!
**EXPLODE FRIENDSGIVING JAN 13th**
**PROGRAM NOTES**
STRENGTH:
This will be week 5 of our 8 week cycle of Wendler 5,3,1. This week we will be increasing our training maxes by 5,10 or 20 pounds. The more muscles involved in the movement, the more we can increase by. Deadlift and Back Squat should be a higher increase than Bench and Shoulder Press.
This week we officially will be changing up Sundays programming back to an Endurance type workout at 9:30am. More specifically we will be programming a test similar to the demand of Hyrox fitness racing. These workouts will be a fun way to help prepare you for competing in a Hyrox event or similar. As always, ALL workouts are INFINITELY SCALABLE. Scaling should be a consideration for everybody in any workout.
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
FOLLOW the INSTAGRAM @crossfitexplode
See you all at the gym💪🏻
MONDAY 12.11.23 “STONE COLD”
WENDLER:
Deadlift
65% x 5
75% x 5
85% x 5 plus
METCON:
E4MOM for 20min:
12 Clean n Jerk…135/95
15/11cal Ski
Remainder of 3min Max Burpee Bar Touch
1min Rest
For Total Burpee Bar Touch
TUESDAY 12.12.23 “THE GRINGO”
OLYMPIC:
7×1 Snatch
(work up to a heavy single)
METCON:
5 Rounds of:
21 OHS…95/65 (sub- back squats)
18 Pull Ups
15/12cal Bike
12 S Arm DB Snatch…70/50
(24min Time Cap)
WEDNESDAY 12.13.23 “TROLL BRIDGE”
WENDLER:
BENCH PRESS
65% x 5
75% x 5
85% x 5 plus
METCON:
10 Rounds of:
40’ Rope Sled Pull…135/90
40’ Sled Push…135/95
Then:
8 Rounds of:
7 Jumping Goblet Squats
5 Toes to Bar
3 Shoot Throughs
Then:
1mile Run
For Time
(33min Time Cap)
THURSDAY 12.14.23 “A BREEZE”
OLYMPIC:
7×1 Clean n Jerk
(work up to a heavy single)
METCON:
E2MOM 24min:
1st 2min :30sec AMRAP Ski Cals
2nd 2min :30sec AMRAP Bike Cals
3rd 2min :30sec AMRAP Row Cals
For Total Calories
FRIDAY 12.15.23 “BULLET PROOF”
WENDLER:
BACK SQUAT
65% x 5
75% x 5
85% x 5 plus
METCON:
6 Rounds of:
10 HSPU…45’s
9 Chest to Bar Pull Ups
8 Snatch…135/95
1min Rest
For Time
(20min Time Cap)
SATURDAY 12.16.23 “MUSCLE BEACH”
WENDLER:
SHOULDER PRESS
65% x 5
75% x 5
85% x 5 plus
METCON:
7 Rounds of:
10 Weighted Chin Ups…25/15
10 Shoulder Press…115/75
10 Back Squat…185/125
30m Reverse Sled Drag…270/225
For Time
SUNDAY 12.17.23 “ON THE ROX”
OLYMPIC- 8:30am:
5×1 Clean n Jerk Complex
(3 Power Clean, 2 Hang Squat Clean, 1 Jerk)
5×1 Snatch Complex
(3 Power Snatch, 2 Hang Squat Snatch)
HYROX- 9:30am:
1000m Run
60m Burpee Broad Jump
1000m Row
2min Rest
1000m Run
60m Sled Push…315/225
1000m Ski
2min Rest
1000m Run
75 Wall Balls…20/14…10/9
1000m Row
For Time
(40min Time Cap)
5min Rest- (after time cap)
Cash out- 2000m light jog